Smart Workout Diary

Side Bridge

The side plank is an isometric core exercise performed while supporting the body on one forearm or hand and the side of one foot. It primarily strengthens the obliques and also challenges the shoulders, hips, and trunk stabilizers. It supports core stability, posture, and control during everyday movement and training.

Demonstration

Side Bridge — demonstration 1
Side Bridge — demonstration 2

Instructions

  1. Lie on one side with your legs straight and your feet stacked. Place the elbow directly below the shoulder, with the forearm on the floor.
  2. Brace your abdomen and press through the forearm to lift your hips until your body forms a straight line from head to heels.
  3. Keep your neck neutral, shoulders away from the ears, and hips stacked without rotating forward or backward.
  4. Hold the position while breathing steadily and keeping the abdominal muscles engaged.
  5. Lower with control, then repeat on the other side for the same amount of time.
Muscle Group
Obliques
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize alignment: shorten the hold when the hips begin to sag or the torso rotates.
  2. Keep pressure distributed through the forearm and avoid collapsing into the supporting shoulder.
  3. Breathe continuously; do not hold your breath while bracing the core.
  4. Use the same hold time on both sides to maintain balanced training.
Exercise library